Tonight we had our weight class again and it was really good. We are finally done with all the intro and evaluation stuff and are just working out the whole time. Tonight we did 2 rounds of circuit training. We have about 12 machines that work different muscle groups that are in a certain order that lets the different muscles rest for just a bit in between while you are on other machines. So we are toning full body instead of focusing on just one group at a time. For time reasons as well as teaching purposes. We do each machine for one minute and set the weight so that about half way through you feel like you are going to die so the last half is killer but a good work out. We were also given our Nutrition Recommendation and weight loss program that was generated for each of us individually after we did our body fat testing and fitness level testing and heart rate evaluation stuff. Right now my Body Fat Percentage is 33.7% and I should be within the 18-25% range. So I have a 9% excess of body fat... oops! My Lean Body Mass to Fat ratio is 2.0 to 1 and it should be 3.2 to 1. She set me up on a 1500 calorie diet (which even when I'm NOT trying to loose weight I don't ever eat that much). My plan looks like this:
Breakfast: 395 calories
1 dairy
1 fruit
3 protein
1 starch
AM snack: 115 calories
1 fruit
1 protein
Lunch: 465 calories
1 dairy
1 fat
1 fruit
3 protein
1 starch
1 vegetable
PM snack: 160 calories
1 protein
1 starch
1 vegetable
Dinner: 365 calories
1 fat
3 protein
1 starch
3 vegetable
Seriously?! SO MUCH FOOD!! On a typical day I eat anywhere from 800 to 1000 calories. I don't feel exhausted, my body functions fine and when I make sure that those calories are good healthy food with lots of vegetables a few fruits and lots of water and combine that with exercise, I loose weight, and often lots of weight! I'm skeptical but I'm going to give it a try for 2 weeks. I am seriously struggling with the thought though. It's a lot of food! The idea is that your body will not store things that it doesn't need and will be able to use the energy it gets from what you eat in a more effective way and will burn more fat. I get it, but I'm not sure I buy it. I'll let you know how it goes!
After class we decided to stay after for a cardio workout and I decided to do the elliptical since I was supposed to run 3 miles the next morning. I figured it would be similar to running but use different muscles... I had no idea that it'd be using leg muscles that apparently I don't use on a regular basis! 30 minutes kicked my trash! Especially when I tried to go backwards for any amount of time! Yikes!
Weight: 166.4
Exercise:
1 hour weight class
30 minutes on the Elliptical
Food:
8 oz water
an orange
a few animal crackers
16 oz water
whole wheat tortilla wrap
(ham, sprouts, tomatoes, cucumber & mustard)
3 almonds
8 oz water
a few pretzels
Pasta al Forno
16 oz water
1/2 scoop of ice cream
1 small brownie
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